mustard seeds

Chana Masala

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Makes

2 Servings

Nutrition of Each Serving

  • 453 calories
  • 21g fat
  • 0g cholesterol
  • 1184 mg sodium
  • 703mg potassium
  • 44g carbohydrates
    • 14 g fiber
    • 7g sugar
  • 12g protein

Ingredients

  • ¾ cup red onion
  • 1 cup roma tomatoes
  • ¼ teaspoon fresh ginger root
  • ¼ teaspoon fresh jalapeño
  • ½ teaspoon fresh cloves garlic
  • 1 teaspoon mustard seeds
  • ¼ teaspoon turmeric
  • ¼ teaspoon garam masala or ½ teaspoon chana masala
  • ½ teaspoon kosher salt
  • 3 tablespoon canola oil
  • 1 teaspoon coriander
  • 1 can garbanzo beans (15 oz)

Equipment

  • small sauce pan
  • spatula

Steps

Preparation

  • Dice
    • ¾ cup onion
    • 1 cup tomatoes
  • Mince
    • ¼ teaspoon fresh ginger
    • ¼ teaspoon fresh jalapeño
    • ½ teaspoon fresh cloves garlic
  • Measure
    • 3 tablespoon canola oil
    • 1 teaspoon mustard seeds
    • ¼ teaspoon turmeric
    • ¼ teaspoon garam masala or ½ teaspoon chana masala
    • ½ teaspoon salt
    • 1 teaspoon coriander
  • Canned Ingredients
    • Open and rinse in cold water 1 can garbanzo beans (15 oz)

Cook

  1. Place small sauce pan on medium heat and add:
    • 3 tablespoon canola oil
    • 1 teaspoon mustard seeds
  2. Wait for mustard seeds to pop and lower heat and cover for 5 minutes.
  3. Once the mustard seeds are full dark, stir, bring the heat back to medium and add:
    • ¾ cup onion
    • ½ cup warm water (90°F)
  4. Once onions have fully cooked (turned clear) then add:
    • ¼ teaspoon turmeric
    • ¼ teaspoon fresh ginger
    • ¼ teaspoon fresh jalapeño
    • ½ teaspoon fresh cloves garlic
    • ¼ teaspoon garam masala or ½ teaspoon chana masala
    • ½ teaspoon salt
    • 1 cup tomatoes
    • ½ cup warm water (90°F)
  5. Cover the small sauce pan and let simmer on low heat for 15 minutes.
  6. Stir the small sauce pan and add:
    • ½ cup warm water (90°F)
    • 1 teaspoon coriander
    • 1 can garbanzo beans (rinsed)
  7. Bring to a simmer and cover for 15 minutes.
    • Note: The goal is to burn off the excess liquid.

Coconut Kale Lentil Curry

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Makes

6 servings

Nutrition of Each Serving

  • 287 calories
  • 6g fat
  • 0mg cholesterol
  • 386mg sodium
  • 51mg potassium
  • 42g carbohydrates
    • 15g fiber
    • 1g sugar
  • 16g protein

Ingredients

  • 2 tablespoons coconut oil
  • 1 medium yellow onion
  • 4 garlic cloves
  • 1 inch fresh ginger
  • 1 bundle of dinosaur kale
  • 1 lime
  • 2 teaspoons kosher salt
  • 2 teaspoons mustard seeds
  • 2 teaspoons ground turmeric
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • ½ teaspoon red pepper flakes
  • ½ cup red lentils
  • ¾ cup french green lentils
  • 3½ cups water
  • 14-ounce can unsweetened coconut milk

Prepare Ingredients (10 minutes)

  1. Mince
    • 4 garlic cloves
    • 1 inch fresh ginger
  2. Dice
    • 1 medium yellow onion
  3.  Chop
    • 1 bundle of dinosaur kale (de-stem for the best outcome)
    • 1 lime in half
  4. Measure
    • 2 tablespoons coconut oil
    • 1 teaspoon kosher salt
    • 1 teaspoon kosher salt
    • 2 teaspoons mustard seeds
    • 2 teaspoons ground turmeric
    • 1 teaspoon ground coriander
    • 1 teaspoon ground cumin
    • ½ teaspoon red pepper flakes
    • ½ cup red lentils
    • ¾ cup french green lentils
    • 3½ cups water
  5. Open
    • 14-ounce can unsweetened coconut milk

Cookin Time (1 hour 15 Minutes)

  1. In a large pot over medium – high heat add the ingredients below and stir until the onions turn clear.
    • 2 tablespoons coconut oil
    • 1 medium yellow onion
    • 4 garlic cloves
    • 1 teaspoon kosher salt
  2. Add the following ingredients and stir until all onions are evenly coated
    • 1 inch fresh ginger
    • 2 teaspoons mustard seeds
    • 2 teaspoons ground turmeric
    • 1 teaspoon ground coriander
    • 1 teaspoon ground cumin
    • ½ teaspoon red pepper flakes
  3. Add the following ingredients and stir.
    • 14-ounce can unsweetened coconut milk
    • 3½ cups water
    • ½ cup red lentils
    • ¾ cup french green lentils
    • 1 teaspoon kosher salt
  4. Bring the pot to a boil.
  5. Turn the heat down to low and cover the pot. Stir ever 20 minutes and remove from heat after 40-50 minutes.
    • Note: The goal is to breakdown the red lentils.
  6. Stir all of the chopped dinosaur kale into the pot and return to simmer for a few minutes.